By: John Kline, PT, DPT, CSCS, FAFS

Every Thanksgiving brings time with loved ones, gratitude, and plenty of good food. It’s also a season for movement! Whether you and your family are preparing for the school “Turkey Trot” or you’re running in a city race, staying safe and ready is key. Try these 3 dynamic warm-ups, prescribed by physical therapists, that are quick and easy to do on the track before running with your flock!

  1. Hip flexor stretch with thoracic spine rotations: Keep your head fixed forward, tummy tight and tail tucked. This will make sure hips are loose and thoracic spine is moving to ensure core is firing appropriately
  2. 3 way posterior step backs: Good post chain activation exercise to ensure glutes and hammys are ready to fire. Touch back at 4, 6 and 8 o’clock and drive through with opposite arm
  3. A skips and B skips: For A-skips, drive one knee up while skipping forward, keeping the foot flexed and arms moving naturally. For B-skips, start the same way, then extend the leg out in front before pulling it back under you in a pawing motion. It’s important to perform these exercises with proper form and technique and to gradually increase intensity and volume over time to avoid injury.

Have fun and enjoy a safe and active Thanksgiving!

Experiencing any soreness, aches, or pain while running? Schedule your complimentary movement screen today!